3 Attempts max at:
1. Max Distance HS walk
2. Max L-Sit Hold (if you dont have paralletes perform hanging from bar)
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EMOM for 15 Min:
1st: 2 moderate Kip deficit HSPU (stay fluid)
2nd: 30 sec AMRAP DU's
3rd: 20 sec AMRAP T2B
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20-30 Min @Low effort
60-100m UB Farmer carry @32/24kg per arm
1 Mile Airdyne
20 BB OH Walking Lunge @45/25
1k row
100ft Bear Crawl
HPA-Blue
15 min AMRAP@ 90%
60 cal row
50 Wall ball 20/14# to 10/9ft
40 Power Clean 95/65
30 shoulder to overhead 95/65
20 muscle ups
AMRAP double unders in remaining time
rest 15 min
rest 15 min
15 min AMRAP @ 90%
3,6,9,12,15...
Toest to bar
Overhead Squat 115#/75
Bar Facing Burpee
HPA- Power
snatch (int) - clean (mod) - short interval/EMOM
A. Squat snatch, work to max
B. Squat Clean & Split Jerk Cluster, 1.1.1 every 2 min x 6 sets (look for 75%RM or more)
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EMOM for 20 minutes
1st minute: T&G Squat Clean. Push jerk, 3.2 (Use around 65%RM of C&J)
2nd minute: 2 Rope Climb to 15ft
3rd minute: Ring Dips, 8-10 reps (should be unbroken, scale rep range if needed)
4th minute: 4 High Box jumps
HPA- Power
snatch (int) - clean (mod) - short interval/EMOM
A. Squat snatch, work to max
B. Squat Clean & Split Jerk Cluster, 1.1.1 every 2 min x 6 sets (look for 75%RM or more)
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EMOM for 20 minutes
1st minute: T&G Squat Clean. Push jerk, 3.2 (Use around 65%RM of C&J)
2nd minute: 2 Rope Climb to 15ft
3rd minute: Ring Dips, 8-10 reps (should be unbroken, scale rep range if needed)
4th minute: 4 High Box jumps
Blue
ReplyDeleteResults
15 Min AMRAP @80-85%
-4 Mu's
*I wasted a lot of time going from s2oh to mu's. Muscle fatigued was the issue for me as I recover from this cold and allergies. Breathing was a little better.
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15 Min AMRAP @80-85%
-137 reps (2 t2b in the rd of 18)
*I reduce the effort percentage because I'm trying work myself back into it as I recover from my cold and allergies.
4 MU
ReplyDelete+
18 T2B
Didn't feel spectacular today, this was a grind mentally and physically.
Blue
ReplyDelete10 MU
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Skipped
Not my best effort. 4 hours of sleep and 9 hours on a plane in last 24 hours killed me
Gold
ReplyDeleteHS walk: 83 feet
L-sit: 35 sec
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1- 8" all sets
2- 47, 52, 49, 53, 48
3- 18, 13, 12, 14, 14
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Done